The Garage Games Biloxi Blues BY WODLife –
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Hiller Park – back where it began. Plenty of room to DO WORK! December 7th – Individuals – RX, Scaled, Masters and Beginner Individual competitors. And teams of 3:
Teams of 3… yep, the 3 person team. Really Fun and Really Cool. We’ll be sure to give you a good time! RX and Scaled in both divisions of 2 guys and 1 girl, and 2 girls and 1 guy. We consider the 2 guys and 1 girl division to be the top team division, so jump in there for tougher competition!
The event will start just a little later than typical to allow the day to warm a bit, but we will be pushing for a ton of volunteers to assist in getting the day over fast before dark. So get your WOD on Biloxi style! The event is a great value at these prices!
Youth and Teen will both be doing three WOD’s as well!
INDIVIDUAL WOD’S
QUADLIFE –
12 Minute AMRAP
6 – Push Jerk (155#/105#)
80’ OH Walking Lunge (45#/25#)
12 – Pistols (any leg, standard is leg straight in front of you)
Masters – 6 Push Jerks (115#/75#), Overhead Walking Lunge (45#/25#), 12 Pistols or 24 Squats
Scaled – 6 Push Jerk (95#/65#), Overhead Walking Lunge (25#/15#), 12 Squats – 10 Minutes
Beginner – 6 Push Jerk (65#/45#), Walking Lunge 40’, 12 Squats – 8 minutes
Teen – 6 Push Jerk (65#/45# (older teen); 45#/32# (younger teen)), Walking lunge 40′, 12 Squats – 8 minutes
Youth – 6 Push Jerk (15#), Walking Lunge 40’, 12 Squats – 8 minutes
MAX VELOCITY (counts as TWO separate WOD’s) –
RX and Masters – 5 Minutes to find a 1RM snatch – Followed by 3 minutes of double unders. Once you reach 200 Doubles, you can do Triple Unders for a 4x bonus (each triple is worth FOUR doubles).
Scaled – Same. Except it is Singles and once you reach 200 you can do doubles for a 4X bonus.
Beginner – Clean and Jerk, singles and at 200 you can do burpees for a 4X bonus.
Youth (M/F) – 15# Barbell Clean and Jerk – 30 reps then remaining time of 5 minutes to do single unders for reps. (ONE WOD SCORE)
Teen 13-14 – 30 Reps of Barbell Clean and Jerk (32#/45#) – remaining time of 5 minutes to do single unders or double unders for a 4x bonus (no singles necessary) (ONE WOD SCORE)
Teen 15-17 – 1 RM Clean and Jerk – 5 minutes, then 3 minutes of single unders, 4x bonus for double unders (no singles necessary) (TWO WOD SCORES)
SLED QUEST –
RX – 21/15/9
24” Box Jump Over (you can touch box with feet, but no other part of body can touch the top of the box)
Chest to Bar Pull-ups
100’ Sled Pull in between each movement (90#/45#)
Masters – 20” box Jump Over, Chin Over Bar Pull-ups, Sled – 45# both
Scaled – 20” Box Jump Over, Chin Over Bar Pull-ups (Jumping Pulls – 63/45/27), Sled – 45# both
Beginner – 20” Box Jump Over *hand can touch top of box, Jumping Pull-ups (15-12-9), Sled 45# both (15/12/9 for all movements)
Teen – 24” Box (hand can touch), Chin Over Bar (jumping pull-ups – 63/45/27), Sled 45# both
Youth – 20” Box (hand can touch), Burpees, Sled empty (15/12/9)
*** This is a BOX JUMP OVER – so you have to get over the box. Meaning at all levels, RX, Masters, Scaled, Beginner, Teen and Youth – you can STEP UP. In addition, in Beginner and Teen and Youth, you can place a hand on top of the box to assist with the step up. This means the work is getting over, and you CANNOT sit on the top of the box in any division.
*** Jumping pull-ups might be reduced to ring rows. If so, there will be a standard set for where the feet have to be. This will still alter the difficulty for a 6’5″ athlete compared to a 5’3″ athlete. But will provide some standardization.
TEAMS
MAX VELOCITY (counts as TWO separate WOD’s) –
Team – For this WOD you will have 10 minutes to each find a 1RM in Snatch. and you will have 10 minutes to do a combined total of Double Unders. You will also be able to do triple unders once you reach 600 doubles. One person works at a time.
***The surface will be a basketball court. Pick your lifting shoes, and desire to max out accordingly. Bring a rope that you do not mind getting chewed up on the court. Split, Squat, Power… whatever you choose to do.
QUADLIFE –
RX
15 Minute AMRAP
– Push Jerk (155#/105#)
80’ OH Walking Lunge (45#/25#)
12 – Pistols (any leg, standard is leg straight in front of you)
Scaled – 95#/65# PJ, 25#/15# OHWL, 12 Squats
The Required Work Order for the Teams – One teammate will do 1 round at a time, to completion. Meaning they will do the PJ the OH Walking Lunge and the Pistols. The other two teammates will perform 5 burpees after the PJ, 5 burpees after the OH Walking Lunge, and 5 burpees after the pistols, at which time the next teammate to complete a round will begin their PJ, while the other two teammates will prepare to do burpees. You must stay in the same order you begin in. Teammate 1 then 2, then 3, then 1, then 2, then 3…
SLED QUEST – 15 Minute AMRAP
RX
15 – 24” Box Jump Over (you can touch box with feet, but no other part of body can touch the top of the box)
100’ Sled Pull (90#/45#)
15 – Chest to Bar Pull-ups (or 30 chin over bar – can be alternated each round, 30 counts as 15 total reps)
Scaled – 20″ Box Jump Over (only feet can touch), 100′ Sled Pull (45#), 30 Jumping Pull-ups (15 chin over bar pull-ups will count as 30 for scaled)
The RULES : Select an order – you rotate through the work in that order. Every time one team member pulls the sled, the other two must perform a partner carry following behind the sled puller. You can set the partner down, but no forward progress. Once the partner carry crosses the line behind the sled, the working team member moves on to pull-ups. When that round of work is completed, the next partner begins the box jump overs. Intensity prevails. Short sprints.
Movement Standards – Biloxi Blues
Max Snatch – RX, RX Teams, Masters, Older Teen
5 Minutes to reach – warm up provided in advance
One movement from Ground to Overhead with No Press Out. Squat, Split, Power. Must show control at the top, standing to full extension for a count of 1 one thousand, 2 one thousand, the count begins once full extension is found, and the feet are quiet. A press out constitutes any movement of the elbows to achieve full extension once the momentum of the barbell has slowed.
Scaled, Scaled Teams – Press out allowed once barbell is above the head.
Beginner and Youth – Clean and jerk, the barbell has to come to a pause at the rack position, then must be at full extension at the top. For “rep” movements, no pause is necessary at the top, for “max” movements, the barbell must be at extension for the same count of 1 one thousand, 2 one thousand.
Triple Unders – you jump, the rope passes under three times. You do NOT have to recover for the next rep. As long as it gets under three times. You can stop, re-set, and do another rep. Triples are easy to judge beyond doubles unless you are Jump’N’Rope good… then they will be hard, let us know if you are that good so you don’t get no repped by mistake!
Doubles – usual
Singles – usual, and we don’t care if you are hoppin, running, dancing, whatever. The rope passes under, you go over.
QuadLife –
Push Jerk – The barbell is coming from the ground, so clean it however you want, as many times or as few as you choose per round. The first rep can come from any position as long as the barbell paused in the rack position and ends in the finishing position = overhead, full extension, with partial ear showing in front of the arm. No snatch. – All divisions, same rules.
Walking Lunge – with plate overhead, it simply needs to be overhead. Judges will be asked to call aggressively on the weight position. If it drifts so that any part is ON the head, or below the TOP of the head, the athlete will be pulled back to the last known position where the weight was held properly. Meaning, it might be ten feet, if they didn’t see it in the right position the moment before. For a lunge, one leg must go in front, so that the trailing knee TOUCHES the ground. Judges will be asked to call this aggressively. Then both feet must COME TOGETHER for an instant, then continue on. RX, RX Team, Masters, Scaled, Scaled Team. Beginner, Teen and Youth – no weight, simply walking lunge portion, and you DO NOT have to bring feet together for these divisions. Youth and beginner will be called loosely.
Pistols/Squats – Pistols (RX, RX Teams, Masters) : with one leg in front of you, squat on one leg until the depth of the crease of the hip is below the knee of the supporting leg. The rep is good when the individual stand back to upright completely, and did no “fall out” of the squat prematurely (before getting the supporting leg to full standing extension). They can hold the non-supporting leg with their hand to keep it off the ground, as that foot/leg cannot touch the ground until the squat is completed. You do NOT have to alternate legs, and can choose to do all with the same leg.
ADDED SUB for RX – if you sick at pistols, we want to let you have a chance to still get some work done, so you can do two legged squats, but you have to do 36 of them. So you can do 12 pistols, or 36 air squats. Your call.
Squats (Masters, Scaled, Scaled Teams, Teen, Beginner, Youth) – squat until you achieve full depth with the crease of the hip below the knee. Stand to full extension. Beginner and youth will be asked to demonstrate your squat, you will be encouraged to get to the demonstrated depth for each rep. And may be no repped based on the judge’s discretion of whether you are doing the work that you are capable of doing.
Sled Quest –
Box Jump Over – RX, RX Teams, Masters, Scaled, Scaled Teams – You DO NOT have to jump. You are not allowed to touch the box with your hands, otherwise, the rep is counted when you have both feet on the opposite side of the box, and you went OVER the box. Acceptable methods include – Stepping up and over, jumping onto the box with one foot, two feet and then off the other side leading with one or both feet. OR – jumping completely over the box. Unacceptable would involve touching the top of the box with any part of your body other than your feet, or jumping in a way where your feet go AROUND the box vs OVER the box.
Beginner, Teen, Youth – you may touch the top of the box with your hand as well for assistance. Feet of course, can also touch, but NO OTHER part of your body can touch the top of the box (no sitting and spinning your feet to the opposite side).
Sled Pull – pull the sled from any part of the harness or lead, as long as the sled is on the ground. Drag it so that the SLED crosses the markings completely. No other rules apply, drag it right side up, upside down, but it must be dragged.
Pull-ups – Chest to Bar (RX, RX Teams) your clavicle or below must make contact with the bar. Full extension at the bottom. Butterfly is fine, just be sure to touch in an obvious manner.
Chin over bar – Chin is OVER the bar, not equal to the bar. OVER. Full extension at the bottom (masters, scaled, scaled teams have this option).
Jumping – (Scaled, Scaled Teams, Teen, Beginner) – your ”jump over” BOX is your jumping pull-up box, you will need to move it into position each round for pull-ups, after box jump overs. Use it at whatever height you want, but you must be at full elbow extension at the bottom, and at full chin over bar height at the top. Be obvious, no reps can fly on the fast jumping pull-ups.
Burpees – (Youth) – because this movement is in the youth division, the SLED will be empty. Thus there will be a plate available, so the standard is to burpee with chest to the ground, then jump up ON the plate (45#). No part of the body can be covering the plate on the burpee, feet can land one at a time, but both must be together at pause on the plate for the rep to count. Step or jump back off. No concern over extension at the top.
Taylor (Winner of RX Biloxi) at the CF SC Regionals with Alex, who took third overall at Biloxi Blues. Lets hope for similar levels of competitors this year!
Alex Romero – Won last year’s FINAL WOD of the RX Division at Biloxi Blues competing here at the South Central CF Regionals.
